Low Fat Fried Calamari Rings
Indulge in the irresistible crunch of *Low Fat Fried Calamari Rings*, a healthier twist on the classic seafood favorite! This recipe delivers golden, crispy calamari with a fraction of the fat, thanks to a clever oven-baking method instead of deep-frying. Coated in a flavorful blend of whole wheat flour, cornstarch, and aromatic spices like garlic powder and cayenne pepper, these calamari rings are perfectly seasoned and wonderfully light. Egg whites and low-fat milk ensure the coating sticks beautifully, while a spritz of olive oil spray helps achieve a satisfying crunch. Ready in just 30 minutes, this dish is perfect for a quick appetizer or a deliciously light main course. Serve with a garnish of fresh parsley and a squeeze of zesty lemon for a burst of brightness. Ideal for seafood lovers seeking a guilt-free alternative, this recipe is a must-try for its balance of flavor, texture, and health-conscious preparation!
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Recipe Information
Ingredients
- 500 grams Calamari rings, cleaned
- 120 grams Whole wheat flour
- 60 grams Cornstarch
- 1 teaspoon Baking powder
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 large Egg whites
- 120 milliliters Low-fat milk
- as needed Olive oil spray
- 1 whole Lemon wedges
- 2 tablespoons Fresh parsley, chopped
Instructions
Preheat your oven to 220°C (425°F) and prepare a baking sheet by lining it with parchment paper.
In a large mixing bowl, combine the whole wheat flour, cornstarch, baking powder, cayenne pepper, garlic powder, onion powder, salt, and black pepper.
In another bowl, whisk together the egg whites and low-fat milk until fully combined.
Dip each calamari ring first into the milk-egg mixture, allow excess to drip off, then coat thoroughly with the flour mixture. Shake off any excess flour.
Place the coated calamari rings onto the prepared baking sheet in a single layer, ensuring they do not touch each other.
Lightly spray the rings with olive oil spray to ensure they crisp up nicely in the oven.
Bake in the preheated oven for about 8-10 minutes, flipping the rings halfway through the cooking time, until they are golden brown and crispy.
Once done, remove the calamari from the oven and let it cool slightly.
Serve the low-fat fried calamari rings immediately, garnished with fresh parsley and lemon wedges on the side.
Nutrition Facts
Calories |
1369 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.6 g | 17% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1174 mg | 391% | |
| Sodium | 3348 mg | 146% | |
| Total Carbohydrate | 181.6 g | 66% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 9.5 g | ||
| Protein | 128.3 g | 257% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 381 mg | 29% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2292 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
